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Pan-Seared Sea Bass with Saffron Risotto and Asparagus
Pan-Seared Sea Bass with Saffron Risotto and Asparagus

Pan-Seared Sea Bass with Saffron Risotto and Asparagus
A sophisticated dish featuring tender sea bass, creamy saffron risotto, and fresh asparagus.
Pan-Seared Sea Bass with Saffron Risotto and Asparagus

This meal provides a balanced intake of protein, carbohydrates, and vegetables, essential for recovery and energy replenishment after a day of cycle training.

Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 150
    g
     arborio rice
  • 0.5
    g
     saffron
  • 200
    g
     asparagus
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 50
    g
     parmesan cheese
  • 30
    ml
     olive oil
  • 500
    ml
     vegetable broth
  • 100
    ml
     white wine
  • 1
    item
     lemon
  • 5
    g
     salt
  • 2
    g
     black pepper
Preparation Time: 60 minutes
Pan-Seared Sea Bass with Saffron Risotto and Asparagus
Instructions:
  1. Heat olive oil in a pan over medium heat.
  2. Add chopped onion and garlic, sauté until translucent.
  3. Stir in arborio rice and cook for 2 minutes.
  4. Add white wine and saffron, stir until absorbed.
  5. Gradually add vegetable broth, stirring constantly until rice is creamy and al dente.
  6. Stir in grated parmesan cheese and season with salt and pepper.
  7. In another pan, heat olive oil over medium-high heat.
  8. Season sea bass fillets with salt and pepper.
  9. Sear sea bass fillets skin-side down until crispy, then flip and cook through.
  10. Steam asparagus until tender.
  11. Serve sea bass on a bed of saffron risotto with asparagus on the side.
  12. Garnish with lemon wedges.
Nutrition Per Serving 800 g Per 100g
Energy 863 kcal 108 kcal
Protein 45 g 5.6 g
Fibre 5 g 0.6 g
Salt 2 g 0.3 g
Sugar 3 g 0.4 g
Carbohydrates 85 g 10.6 g
Fat 35 g 4.4 g
  • 2
    item
     sea bass fillet
  • 150
    g
     arborio rice
  • 0.5
    g
     saffron
  • 200
    g
     asparagus
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 50
    g
     parmesan cheese
  • 30
    ml
     olive oil
  • 500
    ml
     vegetable broth
  • 100
    ml
     white wine
  • 1
    item
     lemon
  • 5
    g
     salt
  • 2
    g
     black pepper
1
Servings
0

Heat olive oil in a pan over medium heat.

Add chopped onion and garlic, sauté until translucent.

Stir in arborio rice and cook for 2 minutes.

Add white wine and saffron, stir until absorbed.

Gradually add vegetable broth, stirring constantly until rice is creamy and al dente.

Stir in grated parmesan cheese and season with salt and pepper.

In another pan, heat olive oil over medium-high heat.

Season sea bass fillets with salt and pepper.

Sear sea bass fillets skin-side down until crispy, then flip and cook through.

Steam asparagus until tender.

Serve sea bass on a bed of saffron risotto with asparagus on the side.

Garnish with lemon wedges.

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